CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“Water the flowers, not the weeds.”
Today will very likely run long, so please know the back squats are the focus. If you need to cut the workout short to meet schedule needs, please feel free. Along those lines, please start class promptly and work through today’s programming with intention.
1:00 light bike
10 pvc pass throughs +5 rotations
5 spiderman and reach
10 russian baby makers
5 prone swimmers
10 alternating figure 4’s
quad stretch
1:00 overhead opener
10 pvc OH squats (hold pvc pipe on top of palms as they face the ceiling)
8 lateral step downs
*Barbell warm up
Weightlifting
Back Squat
On the 0: 9 Reps @ 70%
On the 2: 7 Reps @ 77%
On the 4: 5 Reps @ 84%
On the 6: 3 Reps @ 89%
On the 8: 1 Rep @ 96%
On the 9: 1 Rep @ 99%
On the 10: 1 Rep @ 102%
On the 11: 1 Rep @ 105%
On the 12: 1 Rep @ 108%
Percentages of your 5RM Back Squat
STIMULUS
Working off a running clock for today’s back squat piece
The percentages are based on your recently established 5RM Back Squat
We’ll steadily climb in percentages across the 9 sets
Complete the warmup sets listed below before beginning the listed working sets
MOVEMENT PREP
Warmup Sets
10 Reps @ 50% of 5RM
8 Reps @ 55% of 5RM
6 Reps @ 60% of 5RM
4 Reps @ 65% of 5RM
2 Reps @ 70% of 5RM
Metcon
Dead Space (Time)
On the 5:00 x 5 Rounds:
7 Power Snatches (115/85)(95/65)
15/12 Calorie Assault Bike
7 Overhead Squats (115/85)(95/65)
20 x 10 Meter Shuttle Runs
STIMULUS
In our interval conditioning piece, you’ll work through the four listed movements for time and then rest until the next interval begins
Rounds start on the 0:00 – 5:00 – 10:00 – 15:00 – 20:00
Your score is the slowest of the 5 rounds
We want rest built in to preserve intensity, so cap these rounds at 4 minutes to allow for at least 1 minute of recovery
Choose a light-moderate barbell weight that allows for touch and go power snatches and unbroken overhead squats
Both barbell movements are ideally performed at the same weight, unless there is a big gap between snatch and overhead squat capacity
Set cones 10 meters apart for the shuttle runs, counting a rep every time you touch the ground beyond the cone
STRATEGY
With the score being the slowest of the 5 rounds we want to make sure our first round pace is sustainable later on in the workout
Since there is rest built in, push the pace, but find a speed you can still hold in rounds 3, 4, and 5
If there is one barbell movement that we want to hold on for unbroken sets, it’s the overhead squats, as we would have to complete extra snatches that don’t count if we break these up
Unlike the overhead squats, the bar comes back down to the ground for each rep on the power snatches, so completing sets or quick singles on the opening 7 reps are both good options
1 Set: 7
2 Sets: 4-3
3 Sets: 3-2-2
7 Sets: Quick Singles
SUBS
Assault Bike
Equal Calorie Row
Shuttle Runs
200 Meter Run
250/200 Meter Row
15/12 Calorie Assault Bike
21/15 Calorie Schwinn Bike
Extra Credit
Metcon (No Measure)
Body Armor
3 Giant Sets:
16 Dumbbell Front Rack Step Back Lunges (Foot Elevated)
:30 Second Dumbbell Hollow Hold
Rest 2 Minutes Between Sets
STIMULUS
A “Giant Set” means that you’ll move with a purpose from one movement to the next while prioritizing quality over speed
For the Step Back Lunges, alternate legs on each rep for a total of 8 each side
Choose weights that are challenging, but allow you to complete the 16 reps without stopping
We recommend standing on a 45# plate, but you can go higher or lower as you see fit
The Dumbbell Hollow Hold is accumulated time and does not have to be completed unbroken
Choose weights that allow you to complete the 30 total seconds in no less than 10 seconds at a time
On both movements, you have the option to increase loading with each set or stay at the same challenging weight across
Use separate sets of dumbbells for each movement, as we can likely move significantly more weight on the lunges than the hollow holds
VIDEOS
Lunge: https://youtu.be/neU2FQYKAT8
Hollow Hold: https://youtu.be/PiRtHQu4KwE
SUBS
Dumbbell Hollow Hold
Reduce Time / Loading
Unweighted Hollow Hold